6 Exercises in 2 Supersets For Bigger and Stronger Triceps And Biceps


Like every other body part, training smart is the key for developing a big pair of arms. Massive gains are built using compound movements, heavy enough weights, good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow.

The triceps help stabilise your shoulder joint and they act as an ex-tensor of the elbow and shoulder. As your triceps become stronger with these exercises, the strength and stability of your shoulders and elbows increase. The functionality, flexibility and range of motion of your arm increases the more you work and strengthen these muscles

As a result, your performance improves in sports that require arm movements and upper body strength, supersets are a good protocol for hypertrophy as they help create the biological and hormonal environment necessary for muscle building

In this article the workout consists of supersets:

  • Three exercises for the triceps.
  • Three exercises for the biceps.

A superset is when you do two exercises back to back with little to no rest between them, typically, the two exercises work different muscle groups or movement patterns, though not always.

Supersets are also done with antagonistic muscles, i.e., opposing muscle groups, such as biceps and triceps, for example, alternating a push with a pull. These supersets tax the upper body exclusively, but allow one set of muscles (on the front or back of the body) some active rest while the opposite muscles work and vice versa.

We will first focus on the big movements that are to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the 6 best movements for putting gains of muscle to your arms and will be performed as shown below:

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